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Shoulders

Arnold Press

Intermediate

A rotating dumbbell press that works all three heads of the shoulder.

Target muscles

Shoulders

Calories burned

~8 kcal / set

Secondary muscles

Triceps

Equipment

Dumbbell

Goal

Muscle Gain

Sets / Reps

3 × 8-12

Benefits

  • • Hits all three deltoid heads in one movement
  • • Improves shoulder rotational mobility

Step by step

  1. 1Sit holding dumbbells in front of your shoulders, palms facing you.
  2. 2Press the dumbbells overhead while rotating your palms to face forward.
  3. 3Fully extend your arms at the top.
  4. 4Reverse the rotation as you lower back to the starting position.

Breathing guide

Exhale as you press up, inhale as you lower.

Common mistakes

  • • Rushing the rotation instead of controlling it
  • • Using momentum to press the weight up

Safety tips

  • • Keep the movement slow and deliberate through the rotation.
  • • Start with lighter weight to master the technique.

Variations

  • • Seated Arnold press

Related exercises

Overhead Press

4 × 6-10

Lateral Raise

3 × 12-15

Front Raise

3 × 12-15

Rear Delt Fly

3 × 12-15